How To Perform Single Leg Deadlifts With Rows

Single Leg Deadlifts With Rows are a classic exercise to improve hip extension as well as single leg balance. This is a great way to strengthen your back, shoulders, biceps, core, hamstrings and glutes all in one exercise.

Level/Difficulty: Intermediate to Advanced

Muscle Group(s): glutes, hamstrings, calves, lats/back, biceps, core, feet

Equipment: a pair of dumbbells or kettlebells

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Balance on one leg, hinge forward & lift back leg, hold position to row, return to start

Before starting:

Be sure to use a weight that is not too heavy.

1. To perform this exercise, maintain your the "tripod" in your foot (big toe, little toe, and heel) and hinge forward with your dumbbells.

2. Be sure to lift the back leg high from the floor to help with counter balance and control.

3. Perform your row. Try not to use momentum and use the muscles on the stance leg to return to the start.